Benchmark WOD……”Fight Gone Bad”


WOD – 12/1/12

“Fight Gone Bad”

Three rounds of:
Wallball shots, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from where a one-minute break is allowed before repeating. On the call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post to comments.

Compare to 4/28/12.

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